Oldways
Staying strong and healthy as you age can add more years to your life, and more life to your years. As you get older, your body’s nutrition needs change, and some nutrients need to be eaten in larger quantities due to decreased absorption or increased requirements.
Protein is particularly important for healthy aging. Eating more protein can help support muscle maintenance and overall wellbeing, especially in adults ages 65+. Luckily, traditional diets like the brain-healthy Mediterranean diet show us just how delicious protein-packed meals can be.
How Much Protein Should Seniors Eat?
The general recommendation for protein is about 5-7 ounces of protein foods per day, or 0.35 grams of protein per pound of body weight (roughly 55 grams of protein for a 150-pound adult). However, research shows that adults aged 65+ might benefit from even more protein to maintain skeletal muscle mass. Today, experts suggest that aiming for 0.54g protein per pound of body weight, or 82g/day for a 150-pound older adult, is a healthy target for seniors.
Assuming that you’re eating three meals per day, plus a couple of snacks, each meal should have at least 25-30 grams of protein, along with a couple of protein-filled snacks throughout the day to round things out.
Protein for Every Palate
For some seniors, the crunch of nuts or the toughness of meats can be a barrier to getting protein. Traditional diets are filled with delicious protein foods suitable for families at every stage of the life cycle. Try blending Greek yogurt, cottage cheese, peanut butter or silken tofu into a fruit smoothie. Simmer lentils into a brothy soup. Poach a flaky white fish, like sole or tilapia in an herb-infused water or broth. Shred chicken into a vegetable and rice soup.
Here are some tried-and-true soft foods to help give meals and snacks a protein boost:
- Soft scrambled eggs (6 grams protein per large egg)
- Hummus (5 grams protein per ¼ cup)
- Greek yogurt (16 grams protein per ¾ cup)
- Grated cheese (9 grams protein per 1 ounce)
The Healthiest Protein Foods for Seniors
Eating more protein doesn’t necessarily mean eating more meat. Traditional diets, like a brain-healthy Mediterranean diet, include a variety of healthy protein foods such as beans, nuts, seeds, traditional cheeses, Greek yogurt and seafood. These are great options to turn to in order to optimize health for the body, bones and the brain.
- Beans, nuts, seeds and soy foods: People who get more of their protein from plant-based sources are significantly less likely to die from heart disease than those who get more of their protein from meat.
- Seafood: Eating seafood 2-3x a week is linked with a 17 percent lower risk of death, and people who eat the most seafood tend to live more than 2 years longer than those who don’t. Omega-3 fatty acids, found primarily in seafood, are also linked with larger brain volumes and a lower risk of cognitive impairment.
- Lean meats and poultry. If chicken or meat is on the menu, opt for lean meats and poultry in place of red and processed meats. The World Health Organization warns that processed meats (like hot dogs, bacon and sausage) are carcinogenic and that red meat (like steak) is likely carcinogenic, as people who eat more of these foods tend to have a higher risk of developing cancer.
Getting Enough Protein with a Brain-Healthy Mediterranean Diet
The Mediterranean diet is a delicious example of how to keep your body strong and nourished with healthy protein sources. Mix and match your favorite dishes to build a balanced diet:
- Baked Snapper with Tomatoes and Olives: 36 grams protein per serving
- Baked Salmon Mediterranean Bowl with Quinoa and Tzatziki: 39 grams protein per serving
- Brown Rice Risotto with Seared Scallops and Chard: 29 grams protein per serving
- Herby Barley and Cannellini Bowl with Leeks and Mushrooms: 25 grams protein per serving
- Mediterranean Chicken Salad Sandwiches: 40 grams protein per serving
- Pasta with Tuna and Tomatoes: 25 grams protein per serving
- Romesco Chicken: 41 grams protein per serving
Mediterranean-inspired bean, fish and poultry recipes have a long history of nourishing people into their retirement years and beyond! When choosing your next meal, opt for a protein-packed dish like these to get the biggest nutritional bang for your buck.